Lentils score very well at 83/100, primarily due to their high fiber and protein content, along with a rich micronutrient profile, making them a highly recommended whole food.
A 100g serving of lentils provides 7.9g of fiber, contributing significantly to daily intake.
Lentils are an excellent source of plant-based protein, offering 9.02g per 100g serving.
They are minimally processed (NOVA class 1) and contain no added sugar or sodium.
Rich in micronutrients, with 19% DV for iron and 45% DV for folate in a 100g serving.
With a FoodScore of 83/100, lentils are a highly nutritious and versatile food choice.
Scores +13 points above the legume category average (70/100 across 46 foods).
Fiber
7.9g
28% of Daily Value
Protein
9.02g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
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What it brings to the table
Fiber (7.9g)+10
Protein (9.0g)+5
Micronutrients (Iron, Phosphorus, Zinc, Folate)+8
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 83
Lentils achieve a very good FoodScore of 83/100, largely driven by their impressive nutritional density and minimal processing. A significant bonus of +10 points is awarded for their high fiber content, providing 7.9g per 100g, which is nearly a third of the recommended daily intake for adults. Their substantial protein contribution of 9.02g per 100g earns an additional +5 points, supporting satiety and muscle health. Furthermore, lentils receive +8 points for their rich profile of essential micronutrients, including iron (19% DV), magnesium (9% DV), zinc (12% DV), and especially folate (45% DV). As a minimally processed food (NOVA class 1), they gain a crucial +10 points, reflecting their natural state and lack of unhealthy additives. Lentils incur no penalties for saturated fat, added sugar, or sodium, further solidifying their high score. To achieve an even higher score, lentils would need to provide a wider range of micronutrients at higher daily values or contain beneficial omega-3 fatty acids, though their current profile is already exceptionally strong.
Health benefits
What the nutrients in lentils actually do for you, grounded in established dietary science.
Supports Heart Health
Lentils are a beneficial food for heart health due to their low fat content, absence of saturated fat, and high fiber. The 7.9g of fiber per 100g serving, particularly soluble fiber, can help manage cholesterol levels by reducing the absorption of dietary cholesterol. Additionally, lentils contain potassium (369mg per 100g), which plays a role in maintaining healthy blood pressure. Incorporating lentils into your diet regularly, as part of a balanced eating pattern, aligns with dietary recommendations for cardiovascular well-being. Their low sodium content (2mg per 100g) also contributes positively to heart health.
Aids Blood Sugar Management
The high fiber content in lentils makes them an excellent food for blood sugar management. With 7.9g of fiber per 100g, lentils help slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose levels after meals. This can be particularly beneficial for individuals managing diabetes or seeking to maintain stable energy levels. As a minimally processed food (NOVA class 1) with no added sugar, lentils contribute to a diet that supports healthy glycemic responses. Regular consumption of fiber-rich foods like lentils is emphasized in dietary guidelines for preventing and managing type 2 diabetes.
Promotes Gut Health
Lentils are highly beneficial for gut health primarily due to their significant fiber content. The 7.9g of fiber per 100g serving acts as a prebiotic, feeding beneficial gut bacteria and promoting a diverse and healthy gut microbiome. A robust gut microbiome is associated with improved digestion, nutrient absorption, and overall well-being. The fiber also adds bulk to stool, aiding in regular bowel movements and preventing constipation. Including lentils regularly can contribute to a healthy digestive system and support the intricate balance of the gut environment.
Supports Weight Management and Satiety
Lentils can be a valuable component of a weight management strategy due to their combination of protein and fiber. A 100g serving provides 9.02g of protein and 7.9g of fiber, both of which are known to promote satiety, helping you feel fuller for longer. This can reduce overall calorie intake by curbing hunger and preventing overeating. With only 116 calories per 100g, lentils are a relatively low-calorie, nutrient-dense food that can be incorporated into various meals to add volume and satisfaction without excessive calories. Their ability to enhance satiety makes them a practical choice for those aiming to manage their weight effectively.
Boosts Iron and Folate Intake
Lentils are an excellent source of key micronutrients, particularly iron and folate, which are vital for various bodily functions. A 100g serving provides 3.33mg of iron, meeting 19% of the Daily Value, which is crucial for oxygen transport and preventing iron-deficiency anemia, especially important for vegetarians and vegans. Furthermore, lentils are exceptionally rich in folate, offering 45% of the Daily Value per 100g. Folate is essential for cell growth and development, making lentils a particularly important food for individuals of childbearing age and for overall cellular health. Regular consumption helps ensure adequate intake of these critical vitamins and minerals.
Lentils score very well at 83/100, primarily due to their high fiber and protein content, along with a rich micronutrient profile, making them a highly recommended whole food.
How to eat it
Lentils are a versatile and economical legume, a staple in many cuisines worldwide, and increasingly popular in American diets as a plant-based protein and fiber source. They are typically consumed cooked, often in soups, stews, salads, or as a meat substitute. A standard serving size is around 100g, which can be easily incorporated into various meals. Their mild, earthy flavor makes them adaptable to a wide range of seasonings and dishes, from simple side dishes to hearty main courses.
Always rinse dry lentils thoroughly before cooking to remove any debris, and sort them to pick out small stones or imperfect pieces.
Cook lentils until tender but not mushy; different varieties (red, green, brown) have varying cooking times, so check package instructions.
Pair lentils with vitamin C-rich foods like bell peppers or tomatoes to enhance the absorption of their non-heme iron.
Add cooked lentils to salads, grain bowls, or even smoothies for an easy boost of fiber and protein.
Store cooked lentils in an airtight container in the refrigerator for up to 3-4 days, or freeze them for longer storage to use in future meals.
Things to keep in mind
Lentils are generally considered safe and highly beneficial for most individuals when consumed in normal dietary amounts. However, due to their high fiber content (7.9g per 100g), some people may experience gastrointestinal discomfort such as gas or bloating, especially if they are not accustomed to a high-fiber diet. Introducing lentils gradually and ensuring adequate hydration can help mitigate these effects. Individuals with specific allergies to legumes should exercise caution. There are no widely documented significant drug interactions or specific populations for whom lentils are contraindicated at typical serving sizes, making them a safe and nutritious food for the general public.
Yes, lentils are exceptionally healthy, scoring 83/100 on FoodScore. They are rich in fiber (7.9g per 100g), plant-based protein (9.02g per 100g), and essential micronutrients like iron and folate. As a minimally processed whole food, they contribute significantly to a balanced and nutritious diet without added sugars or unhealthy fats.
Are lentils good for weight loss?
Lentils can be very beneficial for weight loss. Their high fiber (7.9g per 100g) and protein (9.02g per 100g) content promotes satiety and fullness, which can help reduce overall calorie intake. They are also relatively low in calories (116 per 100g) and nutrient-dense, making them an excellent choice for managing weight while ensuring adequate nutrient intake.
Are lentils considered ultra-processed?
No, lentils are classified as a minimally processed food (NOVA class 1). This means they are consumed in their natural state or have undergone minimal processing, such as drying, without the addition of unhealthy fats, sugars, or artificial ingredients. They are a whole food choice, aligning with dietary guidelines for healthy eating.
How long do lentils take to cook?
Cooking time for lentils varies by type. Red lentils cook fastest, typically in 15-20 minutes, becoming quite soft. Green and brown lentils usually take 20-30 minutes to become tender but still hold their shape. Always rinse lentils before cooking and use a ratio of about 3 cups of water or broth to 1 cup of lentils for optimal results. No pre-soaking is required for most lentil varieties.
What can I use as a substitute for lentils?
If you need a substitute for lentils, other legumes like chickpeas or black beans can work well, especially in stews, soups, or salads. They offer similar plant-based protein and fiber benefits. For a lower-carb option, mushrooms or cauliflower florets can sometimes mimic the texture in certain dishes, though they won't provide the same nutritional profile.
Are lentils good for managing blood sugar?
Yes, lentils are excellent for blood sugar management. Their high fiber content (7.9g per 100g) helps slow down the absorption of glucose, leading to a more stable blood sugar response. This can be particularly helpful for individuals with diabetes or those looking to prevent blood sugar spikes. As a whole food with no added sugar, lentils support healthy glycemic control.
Do lentils provide complete protein?
Lentils are a good source of plant-based protein (9.02g per 100g), but like most legumes, they are lower in certain essential amino acids, specifically methionine. To obtain a complete protein profile, it's recommended to combine lentils with grains like rice or quinoa throughout the day. This complementary pairing ensures you get all essential amino acids.